Grace O' Leary Nutrition

Grace O' Leary Nutrition I help women struggling with excess weight and low energy. By improving gut health you will feel slimmer and more energised.

Sleep is not a luxury. It's a foundation.If you're struggling with your weight, low energy, mood swings or hormonal imba...
05/05/2026

Sleep is not a luxury. It's a foundation.

If you're struggling with your weight, low energy, mood swings or hormonal imbalances....the first place Isn't your diet or your workouts.

It's your sleep.

Because when your sleep is off, everything else has to work harder.

Your hunger hormones become dysregulated.
Your cortisol stays elevated.
Your energy drops.
Your mood takes a hit.
Your body holds onto stresd instead of recovering from it.

Prioritising sleep is one of the most powerful things you can do for your hormones, your metabolism and your overall wellbeing - especially as we move through or 30's and beyond.

Start creating simple consistent habits
Reduce screen time
Go to bed a bit earlier.

When you sleep better, everything gets easier. Your appetite, your energy, your mood. Your results

Hit the 💗 if sleep is something ypu know you need to work on.





Eating too little can stall fat lossWhen calories are consistently too low, the body adapts by slowing metabolism and co...
01/05/2026

Eating too little can stall fat loss

When calories are consistently too low, the body adapts by slowing metabolism and conserving energy.
This can show up as stubborn weight, especially around the middle.

Low protein = low results
If you're going to the gym but not eating enough protein you're not supporting muscle.

Not eating enough healthy fatd can affect your hormones.
Eating low fat can impact energy, mood, cycle health and cravings.

If you're
Always thinking of food
Low energy/afternoon crashes
Poor recovery from work outs
Not seeing progress despite doing everything right
Feeling cold, irritable or flat.
This may because you are not eating enough good quality food.

Hit the like button if this reasonates💗





Lately, I've been working with women who are telling me the same thing - struggles with bloating, low energy and stubbor...
29/04/2026

Lately, I've been working with women who are telling me the same thing - struggles with bloating, low energy and stubborn weight gain.

And while everyone's situation is unique, there are a few underlying patterns I often see when digestion, energy and weight start to feel out of balance. This is where I usually start with something simple but powerful.

The 5R approach
Remove
Replace
Reinoculate
Repair
Rebalance.

If this resonates with you and you'd like some support, feel free to drop me a DM💗




Reset your mindsetLook at Monday as a fresh start, not a punishment. Reframe it as an opportunity to set the tone for th...
27/04/2026

Reset your mindset
Look at Monday as a fresh start, not a punishment. Reframe it as an opportunity to set the tone for the rest of the week.

Set one clear small goal
Pick one priority for the day or week. Completing it will give you a sense of progress and momentum.

Start with a small win
Do a quick easy task first thing in the morning - make a healthy breakfast that will fuel you and curb cravings.

Connect with someone
Send a quick message to a friend. Social interaction improves mood and productivity.

Have a great Monday.

Hit the like button if you agree 💗

The Imperial 💗
26/04/2026

The Imperial 💗

Why snacking can cause bloating?1. Your digestion needs breaksEvery time you eat, you turn on stomach acid, enzymes, bil...
05/02/2026

Why snacking can cause bloating?

1. Your digestion needs breaks

Every time you eat, you turn on stomach acid, enzymes, bile and insulin. Constant snacking = digestion never fully completes.

Result - food can ferment in the small intestine instead of the large intestine - causing gas + bloating
This is especially common with someone who has low stomach acid.

2. Blood sugar spikes = hormone chaos

Frequent snacking especially on carbs can
Spike insulin repeatedly
Increase cortisol
Affects oestrogen dominance

Hormone imbalance = slower digestion, more water retention, more bloating

3. Incomplete digestion leads to food sensitivities
When food isn't fully broken down.

Proteins can irritate the gut lining
The immune system reacts
Bloating shows up even with clean foods.

If this sounds like you, try spacing your meals today and notice how you feel.

Small shifts can make a big difference




Frozen fruitOften picked and frozen at peak ripeness, which locks in nutrients.Some vitamins (vit C) can be better prese...
30/01/2026

Frozen fruit

Often picked and frozen at peak ripeness, which locks in nutrients.
Some vitamins (vit C) can be better preserved than in fresh fruit that has travelled and sat on shelves for days.
May lose a bit if texture, but nutrient loss is minimal.
Frozen fruit is almost always cheaper.

Fresh fruit

Can be excellent if eaten very soon after harvesting.
But nutrient levels decrease over time due to transit and storage.
If non local or out of season can be less nutrient dense than frozen.
Fresh fruit can be pricey when out of season.

The differences between the two are so small that they don't matter for health.

Buy fruit in season, and don't hesitate to choose frozen when it's not





Omega 3 fatty acids are beneficial nutrients that can be included easily in everyday meals. They come from both animal s...
28/01/2026

Omega 3 fatty acids are beneficial nutrients that can be included easily in everyday meals.

They come from both animal sources such as salmon and mackeral.

Plant sources include flaxseeds, chia seeds and walnuts.

Adding omega 3 to meals make them feel more satisfying and balanced, as healthy fats contribute to fullness and steady energy.

Beyond that omega 3 helps support a variety of systems in the body, including the heart, brain, joints and eyes.

They also play an important role in supporting the body's daily functions helping cells work properly and contributing to overall wellness.

Start boosting your meals today by adding omega 3 rich foods like fish nuts and seeds to your plate.





If you're exhausted, bloated and sruck with weight that won't budge the answer isn't more restriction or harder workouts...
26/01/2026

If you're exhausted, bloated and sruck with weight that won't budge the answer isn't more restriction or harder workouts.

It's movement that supports energy flow, digestion and hormones especially after 35.

Your body isn't broken it is asking for a new approach.

When you proritise energy flow your body works with you again.

Ready to stop fighting your body and start supporting it?

DM "flow" and lets talk about what your body actually needs.




21/01/2026

Food Intolerance testing





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Douglas
Cork

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353874164485

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